Author Topic: Training arms once or twice a week? (Read 34899 times)

Meso_z · « **Reply #75 on:** June 11, 2011, 08:22:32 AM »

Quote from: Theoak* on June 11, 2011, 08:21:11 AM

you must be massive.

Actually I am, thanks for asking.

Dr Dutch · « **Reply #76 on:** June 11, 2011, 08:26:14 AM »

Seriously:
Best 4 way split

Mo chest and bi
Tue legs
We rest
Thu should/tri
Fr back
Sa rest
So rest or start cycle again.

Dr Dutch explains: chest/bi and legs no overlap, rest after hardest workout (legs)
should/tri and back no or minimal overlap, rest after hardest workout (back)
Legs get secundary at back day (deads)
Arms get secundary at chest day (tri) and back day (bis)
Start shoulders with militaries for secundary chest work.
Back gets secundary with sldl at legs day.

No shit

Meso_z · « **Reply #77 on:** June 11, 2011, 08:26:53 AM »

Quote from: WillGrant on June 11, 2011, 07:28:27 AM

yeah I do back monday chest on tues then legs - cant train legs and back a day after the other - totaly blasts me - and Im on gear - great to see all these nattys on here with surperior recovery skills

fact: the stronger you get the more recovery you need so Mes being on par with alot of heavy juicers in regards to strengh and he is natural makes him one of the guys with the most elite genetics on planet earth

yes thats a better order.. cant do legs after back. Im honored though to post on this site beside genetic marvels.

Meso_z · « **Reply #78 on:** June 11, 2011, 08:27:37 AM »

Quote from: dutchguy on June 11, 2011, 08:26:14 AM

Seriously:
Best 4 way split

Mo chest and bi
Tue legs
We rest
Thu should/tri
Fr back
Sa rest
So rest or start cycle again.

Dr Dutch explains: chest/bi and legs no overlap, rest after hardest workout (legs)
should/tri and back no or minimal overlap, rest after hardest workout (back)
Legs get secundary at back day (deads)
Arms get secundary at chest day (tri) and back day (bis)
Start shoulders with militaries for secundary chest work.
Back gets secundary with sldl at legs day.

No shit

Hi Dorian.

Dr Dutch · « **Reply #79 on:** June 11, 2011, 08:29:31 AM »

Quote from: Meso_z on June 11, 2011, 08:27:37 AM

Hi Dorian.

He got it from me. (use more volume though, and not his tendon-ripping to failure)

Meso_z · « **Reply #80 on:** June 11, 2011, 08:42:36 AM »

Quote from: dutchguy on June 11, 2011, 08:29:31 AM

He got it from me. (use more volume though, and not his tendon-ripping to failure)

Ursus · « **Reply #81 on:** June 11, 2011, 09:00:07 AM »

I do v v light bi's after back. And light tris after chest.

YoungBlood · « **Reply #82 on:** June 11, 2011, 09:33:17 AM »

I've never ever liked the "you're arms are worked during back and chest/shoulders" argument. It's true they are hit but indirectly hit. However, I don't feel anyone that trains arms this way is training optimally and getting results unless they're a pharmacological specimen.

I usually hit arms all their own, and I have two splits I alternate using depending on volume of my workout and if I'm leaning up or lifting heavier:

Day one: Back and Chest
Day two: Legs (quads, hams and calves)
Day three is rest day
Day four: Shoulders, triceps and biceps.
Day five is a rest day, and day six you repeat the cycle over again, allowing the body to rest and train 5x/wk. Cardio is done for 15min after weights.

The second split I use, allows for more volume per body part, less time in the weight pit and a little more cardio, still done after my weight routine for about 20-25min:

Day one: Back, traps and rear delts
Day two: Chest and abs
Day three: Quads and calves
Day four rest
Day five: Triceps and biceps
Day six: Hamstrings and shoulders
Day seven: rest.

Reeves · « **Reply #83 on:** June 11, 2011, 09:45:23 AM »

My question would be this. How many total sets and reps per body part? Surely it must differ on an individual basis as well as for those that train with what nature dealt them versus what Farmacia Vida mailed them.

Dr Dutch · « **Reply #84 on:** June 11, 2011, 09:51:21 AM »

Quote from: YoungBlood on June 11, 2011, 09:33:17 AM

The second split I use, allows for more volume per body part, less time in the weight pit and a little more cardio, still done after my weight routine for about 20-25min:

I may be a sissy but I never manage to do cardio after weights.

mesmorph78 · « **Reply #85 on:** June 11, 2011, 10:22:16 AM »

I like the splits where arm da is toward the end of the week .. so they get two days of rest

Soul Crusher · « **Reply #86 on:** June 11, 2011, 10:31:20 AM »

Quote from: el numero uno on June 10, 2011, 12:30:08 PM

Train your fucking legs ffs

X 2

YoungBlood · « **Reply #87 on:** June 11, 2011, 10:37:39 AM »

Quote from: Reeves on June 11, 2011, 09:45:23 AM

My question would be this. How many total sets and reps per body part? Surely it must differ on an individual basis as well as for those that train with what nature dealt them versus what Farmacia Vida mailed them.

For me, volume is always changing. It's the aspect that most miss out in regards to the HIT Vs Volume training debate; I always change volume up. Depending on lift/exercise, how many reps per set/exercise, how much volume per body part or what my rest period is (which will also change given the exact factors I just listed for volume).

Usually when doing the second split listed, I'm doing more sets per exercise, more rest and a bit less reps. But when I'm doing the later sets of a body part (say flyes for 10 reps, after I've done flat DB pressed and Incline BB press for 5-7reps) I will go a bit higher in reps-a number of reason behind this.

Quote from: dutchguy on June 11, 2011, 09:51:21 AM

I may be a sissy but I never manage to do cardio after weights.

I always separated the cardio from weights, then I started a job that had me awake anywhere from 2:30am to 4am. I said "I will be damned if I wake up at midnight and go running around the block!" and my gym owner at the time suggested I tried doing cardio right after my weights, after all, that's how he trained his clients. I gave it a try, and have never looked back since. Even doing legs, I may slow the pace or lessen the incline as I walk, but I still find this is the best way to do cardio given my lifestyle.

CT_Muscle · « **Reply #88 on:** June 11, 2011, 10:38:03 AM »

Quote from: dutchguy on June 11, 2011, 08:26:14 AM

Seriously:
Best 4 way split

Mo chest and bi
Tue legs
We rest
Thu should/tri
Fr back
Sa rest
So rest or start cycle again.

Dr Dutch explains: chest/bi and legs no overlap, rest after hardest workout (legs)
should/tri and back no or minimal overlap, rest after hardest workout (back)
Legs get secundary at back day (deads)
Arms get secundary at chest day (tri) and back day (bis)
Start shoulders with militaries for secundary chest work.
Back gets secundary with sldl at legs day.

No shit

Great split I been doing it for over 15 yrs.......try doing a few light sets of tri's after biceps and after tri's do a few light high rep sets for biceps and finish both arm days with 1-2 brachialis exercises

Stavios · « **Reply #89 on:** June 11, 2011, 11:09:43 AM »

Quote from: wes on June 10, 2011, 05:26:12 PM

Do you guys who train each part 2 x a week,have a heavy then lighter session?

well not "light", but the second one is supersets and giants sets

the first time is more heavy work with more rest

wes · « **Reply #90 on:** June 11, 2011, 12:20:33 PM »

Quote from: Stavios on June 11, 2011, 11:09:43 AM

well not "light", but the second one is supersets and giants sets

the first time is more heavy work with more rest

Cool,I never go "light" myself but using intensity techniques like you posted makes you have to go lighter,but less rest makes it a mothrtf ucker.

Thanks bro.

mesmorph78 · « **Reply #91 on:** June 11, 2011, 12:28:26 PM »

agree i find light training a waste of time

Stavios · « **Reply #92 on:** June 11, 2011, 05:06:04 PM »

Quote from: wes on June 11, 2011, 12:20:33 PM

Cool,I never go "light" myself but using intensity techniques like you posted makes you have to go lighter,but less rest makes it a mothrtf ucker.

Thanks bro.

these days I prefer supersets because I don't really feel like training to it makes me "in the zone" much more than taking 10 minutes break talking between sets !

Deicide · « **Reply #93 on:** June 11, 2011, 05:22:07 PM »

Quote from: wes on June 10, 2011, 07:14:46 PM

Possibly,but I got shit genetics.

Genetics don't matter; bbing is all hard work and nutrition.

DK II · « **Reply #94 on:** June 11, 2011, 10:05:13 PM »

Quote from: Deicide on June 11, 2011, 05:22:07 PM

Genetics don't matter; bbing is all h~~ard work and nutrition.~~ drugs

IrishMuscle84 · « **Reply #95 on:** June 12, 2011, 11:56:50 PM »

Quote from: cephissus on June 10, 2011, 12:42:35 PM

jeez man it doesn't matter... you stimulate, you annihilate, you wait, you train them again...
do you seriously believe we will ever, in our lifetime, have a thorough enough understanding of human physiology to be able to definitively answer these sort of questions?!

Exactly BUT i myself would say train them only ONCE a week, especially if your on the juice. HIT EM and HIT EM HARD. Remember, you muscle tissue/body only grows when your NOT training.

vic86 · « **Reply #96 on:** June 13, 2011, 07:40:04 AM »

Quote from: mesmorph78 on June 10, 2011, 12:27:18 PM

Which gives more gains
And why?

I prefer to train them on pushing and pulling days ie chest and triceps ,back and biceps.

wild willie · « **Reply #97 on:** June 13, 2011, 12:19:02 PM »

I HAVE NEVER UNDERSTOOD THE WHOLE CHEST AND TRIS......OR EVEN SHOULDERS AND TRIS THING

WHY WOULD ANYONE TRAIN BIS AFTER BACK.....OR TRIS AFTER CHEST OR DELTS?

WHY NOT JUST WORK THE BIS AND TRIS TOGETHER.....YOUR TRIS HAVE TO BE FATIGUED LIKE CRAZY AFTER A CHEST OR SHOULDER SESSION......WHAT GIVES HERE?

coltrane · « **Reply #98 on:** June 13, 2011, 12:51:02 PM »

Agreed.

Arms all on the same day with direct stimulation.

IrishMuscle84 · « **Reply #99 on:** June 13, 2011, 01:35:27 PM »

Quote from: wild willie on June 13, 2011, 12:19:02 PM

I HAVE NEVER UNDERSTOOD THE WHOLE CHEST AND TRIS......OR EVEN SHOULDERS AND TRIS THING

WHY WOULD ANYONE TRAIN BIS AFTER BACK.....OR TRIS AFTER CHEST OR DELTS?

WHY NOT JUST WORK THE BIS AND TRIS TOGETHER.....YOUR TRIS HAVE TO BE FATIGUED LIKE CRAZY AFTER A CHEST OR SHOULDER SESSION......WHAT GIVES HERE?

EXACTLY. Triceps are located on your arms, not chest or delts. If your gonna throw another body part in on chest day, do back......and train it FIRST. Thats what im doing right now, Back/chest........shoulders/traps...........Legs/arms. Works well for me.